According to a recent study, Diabetics who engaged in physical activity showed numerous benefits (1). Firstly, there was a decrease in their Hemoglobin A1C levels – a measurement of how your blood sugar levels are managed over a 3-month period.
The study also showed a reduction in visceral adipose tissue (fat tissue around the abdomen), a decrease in triglyceride levels (lipid levels in your blood) and an increase in insulin response.
All these positive results show how important exercise is in improving the health of Diabetics. Better management of blood sugar control can help reduce the risk of heart disease and stroke.
Since exercise improves insulin response, it will also help those with Insulin Resistance, an imbalance in blood glucose and insulin levels which often underlies Polycystic Ovarian Syndrome (PCOS), Pre-Diabetes and Metabolic Syndrome (Syndrome X).
It's a great idea to incorporate exercise into your daily routine. If you haven't done so before, here are some exercise tips to get you started.
Get a walking partner and take a stroll around the park for 30 minutes
Make sure to schedule a time to exercise because this helps to keep you on track
Mix in a combination of resistance training, such as stretch bands, along with aerobic exercise
Go for a swim in your local pool
Join a dance class and experience the fun of socializing while you exercise
Take a weekend hike in the country
If you have not been on an exercise program before, take it slowly and check first with your doctor. Your efforts will pay off because you'll soon notice how much better you feel with the extra stamina that regular exercise will bring.
(1) Thomas D, Elliott E, Naughton G., Exercise for Type 2 Diabetes mellitus.,
Cochrane Database Syst Rev. 2006 Jul 19; 3: CD002968. PMID: 16855995
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.